| Description
If this asana is practised involving one
leg it is called ardha Shalabasana.
The posture resembles a locust hence the
name.
Benefits
Physical
Strengthens the lower back and pelvic organs,
tones sciatica nerve, provides relief in backache, mild sciatica,
slipped disc as long as the condition is not serious. Tones
and improves the function of the liver, abdominal organs,
strengthens abdominal muscles, improves appetite and relieves
constipation. Stiimulates autonomic nervous system, especially
parasympathetic outflow.
Mental
Encourages concentration and memory.
Techniques
- Take a prone position with legs together, chin touching
the ground and soles facing up. Lie with face down, hands
straight up along the side of the head resting the palms
on the floor.
- Form fists with thumb inside and place the fists under
the groin.
- Inhale and raise the legs at once from the waist without
bending at the knees.
- Contract the buttocks and stretch the thigh muscles.
- Keep both the legs fully extended and straight.
- Stay in position as long as you can, with normal breathing.
- Slowly bring down the legs with exhalation and then
come to initial prone posture.
Cautions
- People suffering from heart disease, coronary Thrombosis
or high blood pressure should practice this asana cautiously.
Patients with peptic ulcer, hernia or intestinal tuberculosis
should avoid this asana.
- Master half locust before attempting the full locust.
Duration
Initially 10 - 15 seconds, 5 - 6 times. Gradually
increase the time of maintaining the final posture and reduce
the number of repetitions.
Variations
- Instead of raising both the legs raise one leg at a
time. This is called Ardha Shalabasana
- For full locust, one can lift the legs up directly over
the head.
- This variation should be practiced only under the supervision
of a teacher to begin with, as this is one of the difficult
postures.
Before going for this variation, first master
shalabhasana
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor. |
